INJURY MASTERCLASS

STUDIES SHOW THE SECRET TO OLYMPIC SUCCESS AND AVOIDING INJURY IS SIMPLE – CONSISTENT TRAINING. IT’S THE SAME FOR AGE-GROUPERS SEEKING A NEW PERSONAL BEST…

It’s that time of year where training volume rises in search of building a strong base on which to build speed come spring. That’s potentially great for boosting aerobic capacity and fat-burning capabilities, but not as wonderful because of the increased likelihood of injury.

How likely? Well, not as bad as solely running where studies show that up to 70% of runners fall victim to some form of run injury each year. But even by spreading the stresses and strains across multiple joints because of its multidisciplinary nature, injury rate amongst triathletes is still surprisingly high.

A study by Norwegian researchers followed 875 triathletes including 174 signed up for the Norseman Triathlon. They were particularly interested in the rates of acute (like a crash) injuries and chronic (overuse, where an injury happens over time), plus days lost through illness. The results were startling with overuse injuries affecting 56% of the athletes with the knee (25%) the most vulnerable site, followed by the Achilles and lower back (both 23%). Acute injury was much lower at just 4% with bike crashes the most likely cause. Illness inflicted 156 athletes.

So, injuries happen. But they can be prevented. That’s where our 10 injurybeating tips come in from the world’s finest physios, sports therapists and athletes. They’re useful for all no matter your ability or experience. In addition, ensure you do the following: warm up and cool down before and after every session; ensure your bike is set up for you and your biomechanical needs – you might need to see a pro bike-fitter here; and, when it comes to preventing illness, a healthy, well-rounded diet is a must.